Do you want to show off a scandal waist? One of the areas that we care about the most toned is the area of the abdomen that includes the waist, belly, and hips. It is also the places in our body where we accumulate more fat forming the annoying and unattractive love handles or rolls. To begin toning the different areas of the abdominal area, such as the waist and hips, it is absolutely essential that, in addition to following a diet low in calories and balanced, we begin to progressively exercise.
However, before joining any gym, it is important to know that not all routines are valid to lose weight in this area of the body. That is why in the following article we give you a series of exercises to reduce waist and hips. Follow them and get in shape!
Iron to Reduce Waist and Hips
The iron is a very effective hypopressive exercise since through this static posture we get to work different areas of the abdominal area such as the waist and the hip. To perform this exercise you will have to follow these steps:- First of all, you will have to lie on a mat looking down, touching the ground with both your hands and your feet.
- When we are in that pose, we will support the forearms at a 90º angle and touch the ground with the tips of the feet.
- Once placed in the position, we will raise the body upwards and hold for 20-30 seconds. It is important that the arms draw a straight line with the shoulders and knees to do the exercise well.
- When the time has elapsed, we will return to the starting position slowly.
Vertical Scissors for Weight loss Abdomen
Another exercise that we should include in our sports routine is the vertical scissors since it will help you both to eliminate little by little the love handles that are formed in the waist and to tone the area of the hips, avoiding the formation of the feared cartridge belts. To make vertical scissors, we will follow these steps:- Lie back on the mat, but this time on your side and resting one leg on top of the other.
- Now put a hand on your head so that the arm is flexed and supported on the ground.
- Once you are in that position, raise the leg that is on top of the other. To make the exercise more effective, perform the lifting bit by bit as far as you can.
- Finally, slowly lower your leg until you return to the starting position without resting your foot until you do all the repetitions of the series.
Perform 3 sets of 15 repetitions of this exercise.
Lateral Crunches to Lose Waist
There are different ways to do crunches to work this area. In the case of wanting to reduce waste and hip, the most effective way is to include in our routine the lateral abs. To make them follow the step by step:- First, you will have to lie on your back on the mat and then rest your hands behind your head.
- Now bend your knees and put one leg on top of the other as if you were crossing it.
- In this position, you will have to take a breath and then slowly raise your body to touch the knee of the raised leg with the opposite hand.
- It is important that while you raise the body, keep your back straight and go slowly expelling the air.
- When you have touched the knee, slowly lower your body and you see getting air until you return to the starting position. Then you will have to repeat all the repetitions with the other leg.
Rotations of the Pelvis to the Hips
Another way to tone both the hips and the waist is by exercising the obliques by rotating the pelvis.- To do this exercise, you will have to lie on your back on the mat and place your hands behind your head.
- Then he flexes the legs and begins to rotate the pelvis taking them from one end to the other.
- To do it correctly it is important that you never take off your back from the ground and rotate slowly.
Leg lifts to Lose Fat in the Hips
The leg lifts are a very effective exercise for the hips since it manages to reduce some centimeters in this area and tone it. However, the completion of this work will also involve other areas such as the abdomen and waist, so it is a very complete exercise.- To do it, you will have to stand up next to a chair or a wall so that you can support yourself and do not lose your balance during its execution.
- Once in this position, elevate one of your legs horizontally while the other one stays straight on the ground.
- When you reach the height of the hips, lower the leg to the initial position.
- Then you will have to do the same with the other leg.
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